2600 calorie intermittent fasting meal plan
In just a few clicks, generate your own 2600 calorie intermittent fasting meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2525cal, 228g protein, 132g net carbs, 105g fat, 32g fiber per day) cannot be customized.
Day 1
2625cal, 189g protein, 161g net carbs, 124g fat, 30g fiber
1 1/2 wrap(s) (760cal, 52p, 37c, 42f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 1/3 serving(s) (932cal, 95p, 82c, 19f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
Day 2
2550cal, 272g protein, 113g net carbs, 99g fat, 29g fiber
28 oz (1111cal, 176p, 0c, 45f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 serving(s) (979cal, 75p, 81c, 33f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 3
2575cal, 163g protein, 135g net carbs, 140g fat, 32g fiber
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
4 link (1028cal, 56p, 12c, 84f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
Day 4
2600cal, 231g protein, 145g net carbs, 100g fat, 47g fiber
12 oz (599cal, 80p, 8c, 25f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 serving(s) (366cal, 7p, 72c, 0f)
20 oz (707cal, 126p, 4c, 21f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 5
2325cal, 180g protein, 197g net carbs, 77g fat, 35g fiber
12 oz (599cal, 80p, 8c, 25f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
2 serving(s) (366cal, 7p, 72c, 0f)
12 oz (473cal, 77p, 1c, 18f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
2 cup rice, cooked (441cal, 9p, 97c, 1f)
Day 6
2475cal, 281g protein, 87g net carbs, 99g fat, 27g fiber
28 oz (1036cal, 178p, 5c, 33f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 2/3 serving(s) (749cal, 88p, 19c, 34f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 7
2475cal, 281g protein, 87g net carbs, 99g fat, 27g fiber
28 oz (1036cal, 178p, 5c, 33f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 2/3 serving(s) (749cal, 88p, 19c, 34f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (43 items)
Other
Mixed greens
8 cup (240g)
Flavored quinoa mix
1 1/2 package (4.9 oz) (203g)
Italian pork sausage, raw
4 link (430g)
Italian seasoning
1/4 container (.75 oz) (5g)
Fats and Oils
Salad dressing
6 tbsp (90mL)
Olive oil
1/4 lbs (133mL)
Balsamic vinaigrette
2 1/2 oz (75mL)
Oil
3 oz (95mL)
Marinade sauce
10 tbsp (151mL)
Spices and Herbs
Black pepper
1/4 oz (6g)
Salt
1 oz (26g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Thyme, dried
1/4 tbsp, leaves (1g)
Lemon pepper
1/4 cup (24g)
Finfish and Shellfish Products
Shrimp, raw
13 1/4 oz (378g)
Vegetables and Vegetable Products
Frozen sugar snap peas
3 1/2 lbs (1580g)
Frozen mixed veggies
5/8 package (16 oz ea) (284g)
Beets, precooked (canned or refrigerated)
1 1/4 lbs (578g)
Edamame, frozen, shelled
1 cup (118g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (662g)
Kale leaves
2 bunch (319g)
Sweet potatoes
6 1/2 sweetpotato, 5" long (1365g)
Garlic
2/3 clove(s) (2g)
Carrots
1 2/3 medium (102g)
Dairy and Egg Products
Whole milk
3 cup (739mL)
Eggs
2 large (100g)
Cheese
3 tbsp, shredded (21g)
Butter
2 1/3 tbsp (32g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lemon
2 small (109g)
Green olives
24 large (106g)
Lemon juice
1 tsp (5mL)
Pork Products
Bacon
3 slice(s) (30g)
Sausages and Luncheon Meats
Ham cold cuts
6 oz (170g)
Baked Products
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Poultry Products
Ground turkey, raw
10 oz (284g)
Boneless skinless chicken breast, raw
11 lbs (5015g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (71g)
Apple cider vinegar
1 2/3 tsp (0mL)
Cereal Grains and Pasta
Long-grain white rice
1 1/3 cup (247g)
Beverages
Water
2 2/3 cup(s) (639mL)
dinner prep - 1 days
1. Shrimp-snap peas-quinoa bowl
930 cals, 95p, 82c, 19f (per meal)
3 1/3 dash, ground (1g)
3 1/3 dash (2g)
13 1/3 oz (378g)
2 1/2 tsp (12mL)
5/6 package (4.9 oz) (116g)
5/6 package (10 oz) (237g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa mix and snap peas according the the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together (or keep it separate) and serve.
3. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Ham, bacon, avocado wrap
760 cals, 52p, 37c, 42f (per meal)
3/8 avocado(s) (75g)
3 slice(s) (30g)
6 oz (170g)
1 1/2 tortilla (approx 7-8" dia) (74g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)
dinner prep - 1 days
1. Turkey-mixed veggies-quinoa bowl
980 cals, 75p, 81c, 33f (per meal)
1 1/4 tsp (6mL)
10 oz (284g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
5/8 package (4.9 oz) (87g)
5/8 package (16 oz ea) (284g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Basic chicken breast
1110 cals, 176p, 0c, 45f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (336g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
1 1/2 sweetpotato, 5" long (315g)
4 tbsp (71g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
3. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
5/8 bunch (106g)
5/8 small (36g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Marinaded chicken breast
705 cals, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Sweet potato wedges
260 cals, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
4 dash (3g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Buttered sugar snap peas
375 cals, 10p, 14c, 27f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 tbsp (32g)
2 1/3 cup (336g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. White rice
440 cals, 9p, 97c, 1f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (319mL)
1/4 tbsp (4g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Sauteed garlic & herb tomatoes
170 cals, 2p, 7c, 14f (per meal)
2/3 dash, ground (0g)
1 tbsp (15mL)
2/3 clove(s) (2g)
2/3 pint, cherry tomatoes (199g)
1 tsp (4g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
750 cals, 88p, 19c, 34f (per meal)
1 2/3 lbs (747g)
1 2/3 tsp (0mL)
1 tsp, leaves (1g)
1/4 cup (50mL)
1 2/3 medium (102g)
13 1/3 oz (378g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (319mL)
1/4 tbsp (4g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1/4 cup (24g)
1 3/4 tbsp (26mL)
3 1/2 lbs (1568g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
4 2/3 cup (672g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.